The RKC Plank
The RKC Plank is a Plank endorsed by the Russian Kettlebell Challenge. This organization promotes a plank that is quick in durati0n–usually just 15-30 seconds–instead of the typical 1-3 minute plank.
However, this plank is not designed to be easy. Instead, you will be producing maximum tension through every part of your body to maximize core tension and stability. This exercise is a great addition to any complete core workout program.
Then, you will rest and repeat.
How to Perform the RKC Plank
- Start in a hands and knees position
- Place your elbows on the ground under the shoulders
- Clasp your hands together
- Pull your shoulder blades back and down
- Push first foot back to toes position
- Push second foot back to toes position
- Squeeze glutes
- Squeeze entire body as hard as possible
- Hold 15-30 seconds
- Rest and Repeat
Is the RKC Plank Better than the Regular Plank?
This exercise may indeed be better than the Regular Plank because it forces you to generate maximum tension and focus on proper mechanics during the plank.
How many times have you seen someone perform a sloppy 2 minute plank with their belly sagging to the floor? This type of plank does not really enhance core strength or performance. In fact, it might even reinforce poor movement patterns and even contribute to injury.
However, this exercise avoids this issue by really stressing proper positioning and tension for short time periods.
Since most athletic activities require maximal core activation before a brief period of rest, the RKC plank might be better for athletes anyways.
How to Incorporate the RKC Plank into your Training
You can incorporate the RKC plank into your warm up to enhance stability in your workout.
Alternatively, you can do one or two 10 second RKC planks at the end of your general warm up before your workout.
Finally, you can put this plank between sets of compound exercises. If you use this approach, only do the RKC plank for 5-10 seconds at a time so you do not fatigue your core.
Finally, you can put this plank at the end of your workout. You can aim for 5-10 sets of 10 second RKC planks at the end of your session. Aim to generate maximum tension during each plank.
What are the Advantages of the RKC Plank
In summary, here are some of the advantages of this core exercise.
- Mimic Core Activation During Sports better than regular plank
- Reinforce Good Technique
- Quick to Complete
- No Equipment Needed
- Versatile
What are the Disadvantages of the RKC Plank?
Despite its positives, this plank variation might not be a perfect fit for every trainee.
While this movement stresses full body activation and tension, it is not hard enough for advanced athletes.
Alternatives to the RKC Plank
Here are some other awesome core exercises to challenge you once this movement gets too easy.
Stability Ball Roll Out
This is a difficult plank variation that will improve your ability to maintain a neutral spine and maximal core activation during dynamic movement.
Get into a normal straight arm plank position with feet on stability ball. Keeping your head, neck, shoulders and spine in a neutral position, slide your weight forward so your shoulders are in front of your hands. Then slide back until your shoulders are behind your elbows. Try 8-10 reps. Rest and Repeat.
Barbell Roll Out
Bend knees and place knees on a pad on the floor. Place a barbell in front of you on the floor. Place your hands on the barbell at a shoulder width grip. Keeping the barbell on the floor, roll it away from you until your face is almost touching the floor. Make sure to keep a straight back while you roll the barbell away. Then return to the start position.
This dynamic exercise is much harder than the RKC plank.
Long Lever Plank
Get set up in a normal plank position with elbows under shoulders. Then, keeping your perfect body alignment, bring your feet back so that your elbows are now in front of your shoulders.
An increased lever length makes this exercise much more difficult than the RKC plank.
RKC Plank Final Thoughts
What do you think about the RKC Plank? Let me know in the comment section below.
